7 Best Sources of Vegetable Protein

Vegetarian food includes many minerals and vitamins without which the body can not do without. So what to replace the fish, chicken and eggs? Where to take protein? We made an actual selection of the seven best sources of vegetable protein.

Vegetarianism is now at the height of popularity. More and more often you can hear from a person that he does not eat meat, as well as food of animal origin. Many refuse from animal food, referring to the fact that meat is harmful, while vegetable food is good. 

Vegetarian food includes many minerals and vitamins without which the body can not do without. So what to replace the fish, chicken and eggs? Where to take protein? We made an actual selection of the seven best sources of vegetable protein, which will become an excellent alternative to meat and, for sure, you will like it.


Nuts are one of the most valuable sources of protein, which must necessarily be present in the diet of a vegetarian. Peanuts are the champion of protein content. He was noticed long ago as a favorite of snack sportsmen and models, as several nuts give a sense of satiety for a long time. This is the reason for the love of this product of bodybuilders who often use peanut butter.

On the second place is put cashew – a protein in them of 25,3 g. But it is necessary to fry, as it in a raw kind is made unpleasantly. Special love for this nut is famous for Indian and Asian cuisine.

The third place in the protein content is occupied by pistachios. They contain a lot of fiber and antioxidants that help us look younger and prettier, and also greatly contribute to male strength, increasing the activity of spermatozoa.

The fourth place is almonds . It is also called an “elite nut”. It contains a large amount of protein (18.6 g). Most often it is used in Spanish cuisine, as well as in cosmetology. Pleasant is the fact that in almonds there are almost no carbohydrates and it helps to remove excess cholesterol from the body and controls the level of sugar in the blood. And due to its caloric content, it perfectly satisfies hunger. In it, even calcium is more than in milk.

The next in the rating on the content of protein is the hazelnut – hazelnut. In addition to protein, it has many vitamins, and even more trace elements, including: potassium, calcium, phosphorus, magnesium, copper, iron and others. One of the main advantages of hazelnuts is the combination of protein with vitamin E, which has a beneficial effect on muscle tissue. It also contains paclitaxel, a substance that fights cancer cells.

Next on the list is a walnut . It has the property of lowering blood pressure, very useful for nervous disorders, and due to the high content of nutrients, it is called food for the brain.

Closes the list of useful nuts – pine nuts. It is a supplier of high-quality protein of vegetable origin, perfectly digested in the body. Most often it is used as an additive in salads, cold appetizers from vegetables, desserts, pizza and baking, and one of the most popular dishes, which includes a miracle nut – pesto sauce.


Chickpeas are Turkish peas, which are put on a par with the protein of a bird and some meat products. It is very similar to a nut. It contains a lot of vegetable protein, so it is great for vegetarians. Nut contains more than 80 different nutrients – many valuable elements of the periodic table. And protein (20-26%) are valuable amino acids: lysine, tryptophan, methionine. vitamins B1, B2, B3, B5, biotin, vitamins B6, E, various minerals, among which there is a lot of calcium, potassium, phosphorus, magnesium, manganese, silicon, iron and boron .

Turkish peas are useful not only for vegans, but also helps in the prevention of heart attack, cardiovascular diseases and strokes , it has long been included in the list of products that give vivacity .

Nut is very versatile, it creates a lot of interesting dishes, it can be stewed, boiled, fried. The most common dishes are hummus , and from chickpea flour – flat cakes with herbs. 

Black Beans

Beans are in the lead among legumes as a source of protein. In this product, only 1% fat and 9 g protein , it is easily digested in the body. Beans are of different colors – red white and black. Each brings your body a significant benefit. But the black beans deserved special attention. Scientists have proved that the darker the skin of the bean, the more antioxidants it contains . Beans perfectly help to get rid of excess weight and is very popular in Latin America.

Black beans are very rich in  iron, potassium, folic acid and fiber . Its benefits lie in the chemical composition and nutritional value – the vegetable protein from black beans is the closest in composition to the animal protein. Adding it to your food, you can quickly quench your thirst for hunger.Such beans are often added to soups, salads, they are cooked porridge , they are also often used as an independent garnish.


This juicy and soft fruit is great for a vegetable diet. It contains a lot of high-grade protein (3 g), which supplies the body with all important amino acids. Thanks to the fact that avocado has a significant amount of omega-3 fatty acids , it is great for vegetarians and those who want to become slimmer.

Grow avocados in Africa, USA, Brazil and other tropical and subtropical regions. Interestingly, the fact that the avocado is listed in the Guinness Book of Records as the most nutritious fruit. It has almost the entire set of essential acids that are necessary to preserve memory and normal brain activity . The vitamin-mineral composition is rich in choline, vitamins , as well as macro and micro-elements necessary for the body : potassium, calcium, copper, magnesium and manganese, iron, phosphorus and sodium . Avocado reduces the risk of heart attack, and also helps to cope with stress and positively affects the skin condition.


This unusual croup, similar to couscous, is very useful for the health of any person. Like all healthy food, cinema is becoming more popular and has become part of the most exquisite dishes in expensive restaurants of the world. It is great for all sorts of salads, soups, cereals, a variety of fillings, and even, cakes and cookies. But the biggest advantage of kinoa is the very high protein content and the total absence of gluten Qinoa is able to provide a large number of essential microelements , which makes it indispensable for vegans, children and people involved in sports.

This grain is not only white, as many people used to think, but also black and red, and each has a unique taste and quality. We can not fail to pay such an important fact to the value of these miracle grains – they can slow down the aging process . In the embryos of kinoa there is phytic acid , which reduces the risk of oncological formations.Now this exotic groats can be purchased in many stores, and also ordered online.


Tofu is, in a way, cottage cheese, like everyone else and used to, white and neutral taste. It is obtained by means of the curdling of soy milk with a coagulant. In Okinawa, milk is coagulated with sea water and the product produced in this way is called “sima-dofu” or “Island tofu”. The very technology of making tofu is very similar to the process of obtaining cheese from cow’s milk. This is the reason for the frequent naming of it with soy cheese. It differs only in the final procedure of pressing into dense briquettes and packaging in a sealed container with water, in order to avoid the absorption of tofu by foreign smells.

Make tofu on hard and soft. He is a favorite of vegetarians, fans of Asian cuisine and just a thin person. It has long been recognized as one of the most nutritious and economical protein products, as it is low-caloric and does not contain fat and carbohydrates.

Soy is the only plant in the world that is a source of high-grade protein and identical to proteins of animal origin . Therefore tofu surpasses fish, eggs and beef.

This miracle product is immediately ready for use, and can also be used in fried, marinated and smoked. It is ideal in the preparation of salads, pastas, sauces, soups and main dishes from vegetables and cereals . It is used in the preparation of puddings, ice cream and when baking pies and cakes.

Also tofu is the prevention of many vascular and heart diseases. After all, animal protein increases the total level of cholesterol in the blood, and vegetable, on the contrary, it regulates, helping to reduce by 30%. And yet it is 90% soluble in water, which means it is easily absorbed by the bodywhich is also important for athletesbuilding muscle mass.


Different seeds are an excellent source of protein. For example, sesame seeds or sesame are rich in protein , and also contain calcium, phosphorus, iron, vitamins A, E and B vitamins.

Pumpkin seeds are also very rich in protein. And will be especially useful for men’s health due to the content of zinc in them  It normalizes the functioning of the prostate and forms the vascular tone. According to the zinc content, pumpkin seeds are second only to the popular aphrodisiac – oysters. Chia

seeds are rich in omega-3 fatty acids , which can completely replace fish oil. Also in the seeds of chia are protein,  calcium, zinc, iron, antioxidants.

As you see, using vegetable products rich in protein, you will saturate your body with many other important and useful microelements. And this is not a complete list of herbal products that contain protein.

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